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Bill Moloney

Log

Date Workout Score Ave Comments Action
05/14/22 v10:00/1:30r...4 4,054m 2:13.2

10min @20, 6min @24, 2min @28, 6min @24 , 2min @28
2k+18, 2k+14, 2k+10

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05/09/22 v0:40/r...40 4,166m 2:24.0

Can do this as a quick hard workout or a recovery workout

2x10 w 4r continue to row during rest
During 10s 40on and 20 easy

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05/01/22 3x1000m/3:00r 13:07.4 2:11.2

3x1000m. 2k+3
@open. 3r
Try to drop a little each round

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04/30/22 40:00 8,570m 2:20.0

40 minutes with Ten Power Strokes on the 4 and 9’s

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04/30/22 0:16 8m 16:46.2

40 minutes with Ten Power Strokes on the 4 and 9’s

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04/30/22 5:00 937m 2:40.0 View workout
04/29/22 2x8:00/5:00r 3,513m 2:16.6

Should be

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04/23/22 v4:00/1:34r...6 5,453m 2:12.0

Do 4 min Sessions. After each 20-30 Resistance Band Push-ups.
Continue with Rounds until you reach 5000 Meters

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04/23/22 6:00 1,243m 2:24.8

1 on 1 off
Get things moving slowly increase

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04/22/22 1600m 7:24.6 2:18.9

1600 Row
30 ground to overhead
30 squats
1600 ski
For time

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04/22/22 1600m 6:40.4 2:05.1

1600 Row
30 ground to overhead
30 squats
1600 ski
For time

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04/22/22 8:00 1,676m 2:23.1 View workout
04/17/22 2x1500m/3:00r 7:28.5 2:29.5

2x1500 @39 2k+10 3r

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04/17/22 6x1500m/3:00r 39:44.2 2:12.4

6x1500 @26-28 2k+10 3r

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04/17/22 8:00 1,558m 2:34.0 View workout
04/16/22 v4000m/r...4 10,000m 2:16.3

4k. @20. 2k+18
3k. @22. 2k+16
2k. @24. 2k+13
1k. @26. 2k+9

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04/16/22 5:00 1,042m 2:23.9 View workout
04/11/22 750m 3:26.8 2:17.8 View workout
04/11/22 5x4:00/1:00r 4,419m 2:15.7 View workout
04/11/22 5:00 898m 2:47.0 View workout
04/10/22 1000m 4:32.6 2:16.3

1000 m row
60 cross mtn climbers
60 lat lunges
60 push-ups
1000 m ski

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04/10/22 1000m 4:10.5 2:05.2

1000 m row
60 cross mtn climbers
60 lat lunges
60 push-ups
1000 m ski

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04/10/22 6:00 1,191m 2:31.1

1 on 1 off
Get things moving slowly increase

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04/09/22 750m 3:50.9 2:33.9 View workout
04/09/22 10000m 44:59.1 2:14.9

10K time trial

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